Hello , the best w/o for men 55+

Hello all , I have not posted in a long time . I am still alive prostrate cancer 4 yrs in and still alive .

I am scheduled for for shoulder surgery to reattach labrum and rotator cuff and 90 to 120 days later right hip replacement .

Hope II get more than one experienced mod or member to post good safe lifting for men over 55 . I am on TRT and do a blast from time to time ! I was doing great up until 2015 when I started having shoulder issues due to improper training and forgitting I am 58 and not 38 !

Please someone offer up a serious routine and high intensity of trading for men over 55 ! I want an intense and serious lifting routine . But IMO we all have to face threality that a 55 yr old that has had shoulder surgery and has sever joint pain can not train like a 25 yr old . I am not stating that as an ablolute . I am quite sure there are some men 55 still lifting hard and heavy with an old fashioned traditional lifting routine !

I tried the same routine I used in my 20’s and that got me to the place I am now after 3 years of doing any exercise I have ever learned . I will not be able to go back to a 100% serious routine until April of 2019 . I have already had to stop all upper body .

Please no need to tell me I did this to myself . I just want to go forward and lift shooting for 6 days a week with 25 minutes cardio 30 minutes ab work . The real concern is not to pull or damage body parts in the future and still have an intense routine ! Time in the gym is not an issue I have lots of time and if not asking to much is there a best time of the day to train or break into 2 a day , Not on any narcotic / opiate pain relief . Please offer up several different routines ?

I do not do dead lift , military press and have been told by phycial therapy not to do bench either anymore ??? So please offer up some good advise !

I hope everyone
is doing well !
BMP

I'm not quite as old as you are sir but I'm 39, I was in the military, Airborne Infantry and special operations. I've had lower back surgery, 2 hernia surgeries and need my upper back done now. Knees are beat to shit and all that. I'm no monster like some of these guys but I'm 5'10" 209lbs and lean. I've had to adjust my workouts over the years to avoid new injuries, can't squat or dead lift because the lower back surgery. Most of what I do is seated or laying down to support my my body and avoid any unnecessary tweaks. Ie seated military press, tricep bombs, curls etc. Before my back surgery I was in so much pain I walked with a limp for 4 months couldn't lift for 8, the fucking doc wanted to give me a cane. That was 2012, so now I take all the precautions I can to avoid that situation again. I dont bench more than 225, i dont military press more than 185, so on amd so on. Sometimes I feel like it's pussy training or whatever, but I can pick my little girls up, ride fourwheelers with them, train regularly all that good stuff.

Thanks , I am of the opinion we both have a general idea of what I am referring to . However I was training around my pain after the injuries . After all I have read on the “Internet” it seems to be generally accepted that after 45 there are what is called natural exercises and that is what I am trying to grasp is an advanced and more intense routine ! I have all day and all night most days unless I get a old client call back for service !

I did and do forsure now know the difference in good pain and bad pain ! I blew my shoulder at 56 just before turning 57 doing bench with some 35 year old and the left shoulder poped when I maxed at only 345 lbs and that was 100 lbs less than my max at 26 years old . I just seek an experiences older guy like me or not sure of your age . Anyway to
Reckomend a single body part routine to do
Cardio , abs and 2 body parts a day 6 days a week ! Thank you for your thoughts and assisting me with your thoughts !

My apologies I see you stated you are 39 �� put another 20 years into that and it is a whole new world of lifting and some even say to hope for a daily routine is not healthy at 58 ........ I will be 59 when I start back and 3 or 4 days a week just will not cut it for me ! I have to much time and the gym and backpacking are what my days were made of before injury and my desire is to get back to
Daily or even 2 a day !

I strongly suggest eod lifting. Day on, day off repeat. This would work best with a 3 day split like push pull legs, or chest arms/ back shoulders / legs

Quote:

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Originally Posted by Kay kay

I strongly suggest eod lifting. Day on, day off repeat. This would work best with a 3 day split like push pull legs, or chest arms/ back shoulders / legs

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Buzzard hasn't been around in quite a while. EOD is quite effective though. I've done it for extended periods of time with great results.